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9 BEST Home Chest Exercises (NO EQUIPMENT)

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Rating: 4.0; Vote: 1

These are the BEST CHEST EXERCISES you can do AT HOME with NO EQUIPMENT. That's right this in-home pec workout for men requires no weights. There are many great upper chest and lower chest exercises in this amazing pushup workout. The chest is one of the largest push muscles in your upper body and when taking a closer look we can divide it into 3 sections that include an upper, middle, and a lower portion, all of which require slightly different exercises to build up and develop. And by developing By having a nice chest you'll look stronger, more confident, and aesthetically pleasing, so you should be training your chest in a way that improves it's shape, size, and strengthregardless of whether you can make it to the gym or not. So that's why I want to go over 9 of the best exercises you can do to develop your chest right at home without the use of any equipment. With that said since we can't use heavier and heavier weights to progressively overload our in-home workouts, we still do want another path for progression otherwise our bodies will quickly adapt and our results will plateau. So you can either go with higher reps or you can use something like a bookbag packed with heavy objects that will weigh you down to make the exercises more challenging. Either way I'll go over exact sets and reps for each exercise at the end of the video, but right now Let's start with our first exercise which is going to be the decline pushup. The decline of the pushup is a great exercise to help target the upper chest, shoulders, and triceps, and it's also a little more challenging than regular pushups. To begin you'll want to use some platform or a piece of furniture that you can put your feet on. A couch, a chair, or even stairs will all work just fine. Start by standing a few feet in front of the platform, bend down and plant your hands on the ground in line with your shoulders. Then place one foot on the platform at a time until you're in a decline position with your feet slightly higher than your head. Make sure you squeeze your core, your gluts, and your quads nice and tight, to keep your hips from sinking down, and make sure that you keep the body in a relatively straight line from your heels to the back of your head. Then Bend your elbows and lower your chest to the floor, before pressing your hands into the ground and returning back up into the original starting position with your elbows extended. Then repeat for reps. Next, let's move on to chest dips and don't worry I know I said no equipment required so I'm going to show you how to do these anywhere. All you'll need is two similar chairs that are about the same height. You CAN. use one chair to do dips behind your back, but as I've said MANY times in the past this exercise is very harmful to your shoulders, so we're gonna take the two chairs and place them side by side facing away from each other so that you can get in the middle of both of the backrests. For added security, you can also place something heavy on each chair to keep them from tipping, although with most chairs this won't be necessary. Begin the exercise by grabbing one chair in each hand, locking your elbows out, bending your knees, and raising your feet up off the ground so that you're elevated off the floor. To better target the chest you'll want to remember to lean your upper body forward as you perform each rep. So from that locked out the position you'll want to bend your elbows and slowly lower yourself until you feel a nice stretch in your chest and shoulders. At this bottom portion, your shoulders should be about parallelwith your elbows or a little lower than parallel and your knees should be pretty close to the floor. Then simply press back up by extending your elbows until you're back to that original locked out position, and from there repeat for reps. Another great exercise for the pecs that you can do anywhere in the plate pushup. Now if you have val slides or furniture movers it's even better, but if you don't, all you need are two paper plates to perform this exercise and that's how I'll be showing it today. To begin You're going to place the paper plates on a surface that'll allow them to slide. Both carpet and hardwood will work, obviously surfaces like rubber and concrete won't. Place your hands onto the paper plates that should be a little wider than shoulder-width apart. Then get into a pushup position and just like before make sure you brace your core and squeeze your glutes and quads so that your body is in a straight line
Date: 2021-12-23

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Comments and reviews: 7

Andrea
I thank you with all my heart. I started to follow you 6 years ago.
I applied my diet and my boxing trading to your home work out (no equipment) and am happy to say that in all this time I went to 160kg, to 75 then gained other 20 kg of pure mass. 3years ago reached 77 kg with 18% bf and extra skin because of huge weight loss, , now 98 with same bf% and less extra skin specially on belly, chest, arms, lower portion of glutes and inner legs.
Really, thank you
reply

kings
i had a left wrist injury that lasted to about a year and now whenever i do pushups i notice that my left wrist is weaker and im afraid to push myself because i dont wanna injure my left wrist more as i never went to see a doctor when i injured it and let it healed naturally. Help
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Alex
Am a verry skinny guy but I've always been kind a cut I've always tried to get my chest ripped with out looking like I have a pair of tits I really hate that bulging look
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michael
The hardest part about growing muscle is having a good diet. That was my main problem until I found the Agoge diet plan. Now I'm gaining more muscle than ever.
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roniel
Is there a better feeling than eating a pizza without a guilt knowing that it wouldn't mess up your fitness plans? Agoge Diet thank you for everything!
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David
Push ups are very underrated they give good results, my record at work is 400 at sets of 40 but most of the time I make sure I do 100 a day
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26Snoopy82
I had two strokes when I was a kid. My right arm, right leg, and balance is weak. Is there anyway I can do these with modifications?
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